Not All Carbs Are Created Equal

It May Not Be Self-Evident That Some Carbohydrates Are Good For You

Did you know there are healthy carbs? Indeed there are, and carbohydrates are a vital part of a healthy diet. Although some carbs are full of “empty” calories, you definitely shouldn’t avoid carbohydrates altogether. The key is knowing which carbs to eat.

Why We Need Carbs

When a body is functioning properly, carbohydrates are the body’s primary source of fuel. And while the many carb-avoidance diets out there are wildly popular, long-term significant reduction of carbs has health risks.

There are three types of carbohydrates: starch, fiber, and sugar. The key is to properly optimize your carb intake so that you focus on eating healthier carbohydrates and don’t consume too many—or too few. The recommended daily allowance for carbs is 45 to 65 percent of your total calories, which works out to 225 to 325 grams per day on a 2,000-calorie daily diet. Anything less is essentially considered a low-carb diet.

A Few Good Carbs

Looking for good carbs? Consider the sweet potato. While white and sweet potatoes both are relatively high in carbohydrates, some of the carbs in sweet potatoes come in the form of fiber. Fiber is very beneficial, passing through the body without being digested (thus lowering the sweet potato’s carb count) and also helping to regulate hunger and blood sugar. What’s more, sweet potatoes are high in vitamin A and potassium.

Another good carb is resistant starch (RS), which is a carbohydrate that resists digestion in the small intestine and ferments in the large intestine. But don’t be frightened—RS actually is a good thing. The slower digestion process helps promote a healthy (and natural) level of good bacteria in your gut, which in turn can help improve glycemic control, boost your immune system, and lower your risk for colon cancer. Good sources of RS include yucca, plantains, and cassava.

Not-so-Desirable Carbs

Long story short, your main bad carbs are refined carbohydrates: sugars, added sugars, and refined white grains. These carbs aren’t terrible by definition (they provide quick energy and are thus useful to athletes and active people). Instead, the problem is that the typical American diet contains way too many refined carbohydrates, potentially leading to obesity, diabetes, and even heart disease.

Boiled Yuca with Sautéed Onions

Directions:Place yuca in a saucepan and add cold water until yuca is covered. Add salt and bring to a boil. Reduce heat, cover, and simmer until tender — about 30 minutes. Drain.

Cut the yuca in half lengthwise and remove the fibrous core from the center of the yuca.

Heat olive oil in a wide pan. Add onions and cook until soft. Add garlic and cook until just fragrant, about 1 minutes. Add the lemon juice and then pour the mixture over the yuca.

Place yuca in a saucepan and add cold water until yuca is covered. Add salt and bring to a boil. Reduce heat, cover, and simmer until tender — about 30 minutes. Drain.

Cut the yuca in half lengthwise and remove the fibrous core from the center of the yuca.

Heat olive oil in a wide pan. Add onions and cook until soft. Add garlic and cook until just fragrant, about 1 minutes. Add the lemon juice and then pour the mixture over the yuca.

Be sure to check our previous blog posts to read about other components of a healthy plate.The Pickled Beet incorporates all essential dietary elements into many tasty and healthy recipes for our Miami clients.We work with individuals, couples, and families to find meals that are flavorful, healthy, and best fuel the body no matter what nutritional requirements might be part of the equation. Contact us for a free consultation.

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The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content is for general information purposes only. The Pickled Beet™ makes no representation and assumes no responsibility for the accuracy of information contained herein. Nor does The Pickled Beet™ issue any claims regarding the efficacy of any specific tests and is not liable for any action taken as a result of information obtained on this site.